Vitamin D Rich Healthy Food That You Must Include In Your Diet

Vitamin D Rich Healthy Food

This post is based on the vitamin D rich healthy food that you can eat on regular basis and improve health.

When your body exposed to sunlight, your body naturally produces Vitamin D and helps in the absorption of calcium.

Nevertheless, as a matter of fact, around 50% of the world’s population do not receive enough sunlight to produce vitamin D. Moreover, 40% of the U.S. population is suffering from deficient in vitamin D.

Study shows the people are suffering from vitamin D deficiency as they spend most of their time indoors, that leads to blocking sunlight outside, and eating fast food and western diet that is low sources of vitamin D.

The recommended daily value of Vitamin D is 20 mcg per day from foods.

However, If you are not getting enough sunlight a day, your intake of vitamin D should be closer to 25 mcg per day.

Here are 4 Vitamin D Rich Healthy food that you include in your diet.


Salmon is a super healthy fatty fish and also a great source of vitamin D.

According to the U.S. Department of Agriculture, the Food Composition Database shows 100 grams of serving of Atlantic salmon consist of 526 IU of vitamin D, which is 66% of the daily recommended value.


Mushrooms are the only good source of plant-based vitamin D, excluding fortified foods. Mushrooms can synthesize vitamin D when exposed to Sun-like humans. As a fact, Mushrooms produce vitamin D2, whereas animals vitamin D3.

Cod Liver Oil

Cod liver oil is a supplement for a healthy and fit body. If you don’t like eating fish, taking a capsule of cod liver oil can be key to obtaining the right amount of vitamin D. It is a good source of vitamin D — about one capsule contains 448 IU per teaspoon, it completes the 56% of the daily requirement.

Fortified Foods

As you know, there are limited sources of natural vitamin D rich food, especially when you’re vegetarian and don’t like to consume fish.

Fortunately, some food products like soy milk, cow milk, orange juice, and oatmeal are naturally contained vitamin D and come under the fortified food category.